Water Bottle Stretch for Heel Pain
The Water Bottle Stretch is an easy home remedy for plantar fasciitis, heel spurs, and pain on the bottom of the foot. It helps by stretching and lengthening the plantar fascia ligament, and relieving tension in the feet. Using a frozen water bottle will also help reduce inflammation in the bottom of the feet.
Follow along with this video to learn how to massage your foot with a water bottle:
How to Do The Water Bottle Massage for Plantar Fasciitis
Begin the exercise by sitting in a chair with both feet in front on the ground. Lifting up one foot and place a water bottle under the arch. This exercise also works with other massage tools such as a tennis ball or a rolling pin.
Start to slowly roll the water bottle from the ball of the foot to the heel, leaning forward to apply more pressure to the massage if desired. Keep rolling the water bottle back and forth from heel to the ball of the foot about 10 times, and repeat on the other foot.
Be sure to apply a good amount of pressure but not too much that you feel pain. It should be a gentle and soothing exercise.
To make this exercise even more effective, use a frozen water bottle. The ice will help reduce inflammation along the plantar fascia ligament, making the massage even more effective for reducing pain in the bottom of your foot.
Other Plantar Fasciitis Treatments
This exercise is best used as a supplement to other plantar fasciitis treatments and remedies. The combination of regular stretching and exercising your feet, icing, elevating, and wearing supportive shoe inserts will quickly reduce pain and help your feet heal for lasting results.